2/17/2025 - 2/22/2025
Monday
Warm-up
Tabata 8 Rounds (:20 work, :10 rest)
Echo Bike or Row
Coach-led Warm-up
Strength
Happy President’s Day
WOD
Zeus
3 rounds for time
20 Wall Balls 20/14
20 Sumo Deadlift high-pulls 75/55
20 Box Jumps 24/20
20 Push Press 75/55
20/14 calorie row
20 push-ups
10 75% body weight back squats from the rack
Rx+ Version
30 reps of each movement (excluding back squats)
10 Back Squats at 100% body weight (taken from the floor)
35-min cap
Tuesday
Warm-up
2 rounds for quality
5 Cossack Squats (R +L = 1)
10 scapular pull-ups
8 barbell front squats or pvc
6 box step-ups
4 burpees
Coach-led
Squat warm-up / WOD movements
Strength
Tempo Front Squats (3:1:0)
E2MO2M 14 at 70% across
3 - 3 - 3 - 3 - 3 - 3 - 3
WOD
Happy Birthday Coach Riley!
15 - 12 - 9
Hanging Squat Cleans 115/75
Burpee Box Get-Overs 30/24
Chest-to-bar
12-min cap
Wednesday
Warm-up
Jump Rope
1:00 singles
1:00 speed steps
2:00 double-under practice or 50 double unders
1:00 cross-overs
coach-led warm-up
Strength
E2MO2M 14
Jerk Complex
Dip + Tempo Split Jerk + Split Jerk
(focus on quality over weight moved)
WOD
For time:
50 - 40 - 30 - 20 - 10
double-unders
AbMat sit-ups
25 - 20 - 15 - 10 - 5
push press 95/65
Example: 50 double unders, 50 AbMat sit-ups, 25 PP; 40 DUs, 40 sit-ups, 20 PP, etc
Thursday
Warm-up
500m row, then
Coach-led
5 snatch-grip deadlift (PVC or empty bar)
5 tall high-pulls
5 muscle snatch from power position
5 back squat - snatch push press
5 overhead squat
5 drop snatches
5 tall snatches
or, variation of Burgener Warm-up
Strength
EMOM 10
2 Hanging Power Snatches
build to a heavy double
WOD
5 rounds x AMRAP 3
3 Devil Press 2 x 50/35
6 Deficit Push-ups
9 Air Squats
rest 1 minute between rounds
Friday
Warm-up
2 rounds
6/6 single leg crossbody RDL w/KB
3 Inchworms
10 Alt Bird Dogs w/2-sec pause
20-sec side plank each side
Coach’s choice
Proper Warm-up for WOD movements
Strength
Deficit Deadlifts (standing on plate 45/35)
5 - 5 - 5 - 5 - 5
building
WOD
For time
140 double-unders
70 toes-to-bar
40 power cleans 135/95
20 ring muscle-ups
16-min cap
Saturday
AMRAP 36 (calories)
Partner WOD
Block 1 (0:00 - 12:00)
Partner A - 1:00 calories row/bike
Partner B - 9 KB Swings 53/35
(switch)
Partner A - 2:00 calories row/bike
Partner B - 15 KB Swings 53/35
(switch)
Partner A - 3:00 calories row/bike
Partner B - 21 KB swings 53/35
Block 2 (12:00 - 24:00)
Continue with 1:00 / 2:00 / 3:00 of row/bike
Partners will alternate movements with 9 / 15 / 21 of burpees
Block 3 (24:00 - 36:00)
Continue with 1:00 / 2:00 / 3:00 of row/bike)
Partners will alternate movements with Single KB box step-overs 24/20
Each block will last 12 minutes for a total of 36 minutes.
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